Low FODMAP enchiladas
I felt like making a Mexican food again lately. Finally, gluten-free corn tortillas are available again in the Netherlands (they were nowhere to be found for several months), so I wanted to make gluten-free and low FODMAP enchiladas.
A delicious dish that I often ate in Mexican restaurants, but never shared a recipe of myself.
What are enchiladas?
I am always a bit confused by the different Mexican dishes. Burritos, echiladas, tacos.. In Holland we usually call them all “wraps”. But what is the difference between them?
Enchiladas are traditionally made with corn tortillas. The corn tortillas are stuffed with a spicy tomato sauce and often meat. They are rolled up and placed next to each other in an oven dish.
Burritos are usually made with flour tortillas and these are folded in a different way than enchiladas. Burritos are usually stuffed with meat, beans and cheese and not with a sauce, like enchiladas.
Tacos are soft corn tortillas that are stuffed with different fillings. Fun fact: in Holland, we mainly have hard shell tacos available in the supermarket.
Most people in Holland think that these are what traditional Mexican tacos are and never eat soft corn tortillas.
I like eating hard shell tacos now and then because they have a nice crunch and are pretty similar to nachos, which I love. But soft corn tortillas are a favorite too!
The filling
I made my low FODMAP enchiladas during the national week without meat in the Netherlands and therefore, I used vegetarian minced meat in my enchiladas.
Update 2022: unfortunately the vegetarian mince from Quorn that I used to use is no longer low FODMAP and I have not found a ready-made low FODMAP alternative.
You can use my recipe for homemade vegan minced meat instead.
Next to the meat, I made a homemade enchilada sauce. I used the enchilada sauce from the recipe for this Mexican casserole.
Tortillas for the low FODMAP enchiladas
I use corn tortillas (that are naturally gluten-free) for the enchiladas. In Holland that is the brand La Morena.
When I shared these newly available corn tortillas on Instagram, I got comments from several Dutch followers that they really didn’t like the flavor of corn tortillas.
I must say that I also don’t like the flavour of corn tortillas by itself that much, but if I put them into a dish, such as a casserole, tortilla pizzas or these low FODMAP enchiladas, I really like them. So I would say that it is definitely worth to try them in this recipe.
If you don’t want or cannot use corn tortilla’s, you can also make your own gluten-free tortillas with another kind of flour. For example buckwheat flour, such as in this recipe.
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Low FODMAP enchiladas
- Total Time: 60 min
- Servings: 4 1x
- Diet: Gluten Free
Description
Delicious low FODMAP enchiladas! Mexican comfort food. With vegetarian mince or beef mince. Gluten-free and lactose-free
Ingredients
For the enchilada sauce
- 2 tbsp garlic-infused olive oil
- 2 tbsp gluten-free flour
- 500 ml (2 cups) low FODMAP broth
- 1/4 tsp ground cumin
- 1/4 tsp oregano
- 1–2 tsp chili powder*
- A pinch of salt
- 70 g (1/3 cup) tomato paste
- 200 g (7/8 cup) canned diced tomatoes
- If necessary: 1-2 tbsp corn starch to thicken the sauce
For the enchiladas
- 350 g (12 oz) vegan minced meat (you can also use minced beef)
- 2 red bell peppers**
- 1/2 tsp smoked ground paprika
- 12 corn tortillas
- 200 g (1 3/4 cup) grated cheese
For garnish
- Lactose-free sour cream or creme fraiche
- Avocado (max. 30 g per serving)
- Fresh cilantro
Instructions
For the sauce
- Heat two tablespoons of olive oil in a pan. I used garlic-infused oil to add some garlic flavor to the dish.
- Add two tablespoons of gluten-free flour and stir through. Then add the spices and stir everything together.
- Add the stock, tomato paste and canned tomatoes and stir everything together with a whisk. Bring the sauce to a boil. Then turn down the heat and leave the sauce to simmer for 15 minutes.
- If you find the sauce too thin, you can add 1-2 tbsp corn starch to thicken it.
For the filling
- Heat a splash of olive oil in a pan and add the Quorn vegetarian mince.
- Cut the bell pepper into pieces and add this to the pan too. Fry the mince and the bell pepper on medium high heat for about 8 minutes.
- Add two tablespoons of enchilada sauce to the minced meat and season with smoked ground paprika, pepper and salt. Turn off the heat.
Preparing the enchiladas
- Pre-heat the oven to 180 degrees Celsius (350 F)
- Take the casserole dish and divide a few tablespoons of enchilada sauce over the bottom (a thin layer of sauce).
- Take a corn tortilla and spread a thin layer of sauce on top. Scoop some of the vegetarian minced meat mixture on top of it and sprinkle with grated cheese.
- Rolling up corn tortillas without them falling apart is almost impossible. Therefore, I choose to fold them in half carefully and layer them next to each other and on top of each other in the oven dish like that.
- Pour the rest of the enchilada sauce on top of the tortillas in the oven dish and sprinkle the rest of the cheese on top.
- Put the enchiladas in the oven for 20 minutes. Serve with lactose-free sour cream, a few slices of avocado (max. 30 gram per serving) and fresh cilantro to taste.
Notes
*From what I have heard, Dutch chili powder is a lot spicier than chili powder in for example the US. If you use 1/2 tsp Dutch chili powder in this dish, that is enough to make it nice and spicy. Using more will easily make it too spicy for a lot of people. If you use a milder chili powder, feel free to add a little more to taste.
**Bell pepper has been retested in 2022. Red bell pepper is low FODMAP up to 43 gram and is difficult to combine with tomato as they both contain fructose. If you are still in the elimination phase or know that react to fructose, I advice leaving the red bell pepper out.
- Prep Time: 40 min
- Cook Time: 20 min
- Category: Dinner
- Cuisine: Mexican
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4 Comments
To prevent tortillas from breaking when folding them, they should be dipped in hot oil one at a time until they become pliable.
Thanks for the tip Melodie!
Hi Karlijn,
This recipe sounds great. Thank you. I’m just wondering if it can be reheated, if I make a batch but am the only one eating it? Or would I be better to try to make a small amount at a time?
Thanks!
Alyssa
Hi Alyssa, heating it up will work! I would heat it up in the oven.